The Long Run

The whole family ran this race today. It was almost just Jenny running it but Andy said he wanted to do it and therefore Noah reluctantly agreed. I was going to stay with the boys and count this as a recovery run from yesterday's long run.

Andy, Noah, and I did about a 1/2 mile warm up before the race.

We started out together and Jenny took off. Andy, Noah and I were together about the first 1/2 mile. I told Andy that if Noah needed a walk break he could go ahead, so at about the 1/2 mile mark he pulled away from us. Noah was hanging in but was feeling very discouraged at about 1 mile. We made it to the water stop and saw Andy coming the other way after the turnaround, he looked really strong. Jenny was doing great also.

This was Noah's first 5k race so I did have to resort to some bribery. I offered him 5 oz. of Jelly Belly jelly beans, he said "Six!", so I said ok. Approaching 2 miles I had to up the ante a little bit and added one more ounce. There was a boy we kept on catching up to who would then surge ahead past us until he got tired. This went on a few times and was probably a good distraction for Noah. Soon we saw the little parking lot where we turned around for our warm up, this helped out Noah because now he knew we were close. Then we saw the 3 mile sign and he really perked up. Next, we saw Andy who had already finished and was looking out for us, he said "The finish line is just up ahead Noah!". Once Noah saw the finish line he took off faster than a speeding bullet. Up to this point I was worried that I was pushing Noah too hard (it was kind of warm and humid this morning). With Noah charging towards the finish chute people were cheering. I crossed right behind him.

We stuck around for the prizes. While we were waiting we saw 3 baby alligators in the lake. They had Dunkin Donuts as well as some healthy things like bananas, but they ran out of coffee.

Here's the results:

Jenny: 26:03 (PR)

Andy: 31:46

Noah: 37:32

Mark: 37:33

Jenny and Andy submitted their results as a Mother-Son team. They won! Andy was so excited.

Andy's time was a little slower than last year, but this year he did it all by himself. No pacer, no watch, no ipod. There are several small bridges in the park. He said he would read the weight limit signs on the bridges on the way out and back to keep his mind busy. Noah said that he couldn't run this far several times, now he knows he can, and Jenny had a PR and was able to watch her boys finish strong on Mother's Day. I got to have two donuts :)

Woke up earlier than usual because I had an 8:00 PT appointment. Went to the Y, warmed up on the elliptical, stretched a bit, biked some, then stretched some more. Ran 1.2 miles on the treadmill then headed outside.

It was only a couple degrees cooler this morning than the past few mornings but the humidity was way down so it was a very pleasant 75° at the start. It was also nice to be running pre-dawn. I did 4.8 miles. Typical level of pain, small amount at first, tapering off to a lot less but enough to keep me slower. Felt pretty good at the end.

Average pace: 8:55

Went to PT appointment, I got there about 4 minutes late, but the PT was a couple minutes later than that so my tardiness was excused. Did a couple new stretches on my back, told me that I have some scoliosis (which I already knew). He asked if I thought I could complete a marathon at the level I am it. I said that I could - maybe not in best form but not too bad. He canceled my Wednesday appointment and told me to get a sports massage sometime before Friday and then come in for the Friday appointment.  I did 1/2 mile of running on the treadmill for usual before and after adjustment evaluations.

I was traveling today on a one day trip.  I didn't run at all which is good in a way since I needed a day off from running since I did not take Sunday completely off.

I went to the Y this morning again.

Warmed up 8 minutes on arc trainer, stretched, 5 minutes on bike, stretched some more then got onto the treadmill.

Ran 2.1 miles on the treadmill at an easy pace (started out slow and didn't go too fast at the end). Still a little bit of pain at first.

Ran about 6.35 miles outside. Some of it almost felt good. I had a couple of miles where my speed had picked up to about 7:50 pace.

Average pace (outside): 8:29

The weather was great this morning, I'm enjoying the cool front while it lasts (morning temps in the high 60's).

Another trip to the Y again this morning.  I would like to just run from my house but I have been playing it very safe.  I'm trying to do two things that are usually seen as contrary to each other - recover and ramp up my miles.

Usual new routine - elliptical warm up 8 minutes, stretch, bike 5 minutes, stretch some more then get on the treadmill.  Did 3.25 miles at a nice easy pace starting out slow 12:00 pace and gradually working up to 8:30 pace at the end.

Next I headed outside.   Did 5 miles.  Pace was slightly higher than last time, although I was more warmed up at the start of the outdoor portion.

Average pace (outside): 8:20

Another nice morning outside today. 

Some more treadmill miles today.

This morning's run was significant because it is the second day in a row where I have been able to start my run virtually pain free. I still start out very slow, but it is nice to not have the first mile hurt.

Elaborate warm up and stretch routine followed by 5 miles on the treadmill, with an overall average pace about 8:50.

I had one last PT appointment. Might schedule more after the marathon he thinks he has pretty much done all he can without risking any drastic changes.

Also, I'm going to get a good massage today. I had one earlier this week but I don't think it was thorough enough. The person I'll see for today's massage comes recommended by two of the most experienced runners that I know in person - also two of the people that I know have had plenty of injuries in their time.

Then tomorrow I'm going to try for 20 miles, if it doesn't feel right I might cut it short to 18 but for that I'll have to make the call at 9 miles. It is supposed to be a little bit warmer tomorrow morning than it has been the past few mornings, however still a few degrees cooler than last Saturday's hot and humid run. Will try and get a nice and early start.

PM 

Ran one mile with the boys - Andy and Noah as well as dog Sammy - 11:20 

I can't believe I actually did this run today based on how I felt at the beginning of this month, but I'm extremely grateful I was able to finish all 20 miles with no more than the usual difficulty involved in running 20 miles.

Earlier in the week the weather forecast predicted nice starting temperatures for the run but the forecast gradually got worse during the week and it was pretty much exactly the same conditions as last Saturday, about 78° and humidity in the high 90's.  Fortunately I did get an earlier start than last week.  I started out at the SR 54 entrance to the Suncoast parkway trail, arriving just before 6:00.  Warmed up and stretched a little and got going about 6:05.

Starting out slowly, there was hardly any pain, first mile in 9:50, second mile in 9:01.  There were a few drops of rain here and there which felt very nice, although I was slightly worried that it would start dumping on me but that never happened.

I turned left on the Starkey park trail after going past the entrance to a water stop.  About 8 miles into my run I saw Eric, who was heading out from Starkey park, he said Keith and Dixie were just behind him but I never saw them, they must have turned around before I caught up to them.

As I approached the 10 mile turn around point I was having some doubts about this run but I made it finally and turned around.  At that time I saw Eric once again since he had turned around, asked him to say hi to Keith and Dixie for me.  As I got to 11 miles I was starting to feel more confident.  I had one mile at 7:47 but that may have been a Garmin glitch as the miles before and after it were a lot slower.

I continued picking off the miles and made it back to the Suncoast trail and stopped at the water stop.  Just under 4.5 miles to go now.   I put my ipod on for the rest of the trip.  Kept picking off the miles.  The last 2 miles are always tough on this route because it is straight, boring, very little shade and running alongside the toll road.   I call this good mental toughness training.

Finally I made it.  Drank lots of water at the parking lot, walked around and loosened up enough so I'd be able to drive home without bunching up too much.

 Average pace: 8:35